Bamboo Steamed Vegetables are a wonderfully healthy and flavorful way to enjoy a wide variety of vegetables, inspired by traditional Asian cooking methods. Using a bamboo steamer, you can gently cook vegetables such as potatoes, kumara (sweet potatoes), pumpkin, broccoli, and cauliflower, preserving their vivid colours, crisp-tender texture, and delicate natural taste. The process allows you to experiment endlessly, combining familiar favourites with seasonal or exotic veggies for a personalised and vibrant meal.

The History of Bamboo Steamers

Bamboo steamers have been a staple in Chinese kitchens for over 2,000 years, dating back to the Han dynasty. Their design—a slatted bamboo basket with a woven lid—enables steam to circulate efficiently, evenly cooking food while allowing excess moisture to escape, thus preventing sogginess. Originally used to prepare dim sum, buns, and dumplings, bamboo steamers have become beloved around the world for their ability to cook a wide range of foods, including fish, grains, and especially vegetables. Their gentle steaming method is both sustainable and effective, keeping the cooking process energy-efficient and environmentally friendly.

Health Benefits

• Nutrient Preservation: Steaming is one of the healthiest cooking techniques as it helps retain vitamins and minerals that are often lost with boiling or frying. Vegetables like broccoli and cauliflower keep their vitamin C and phytonutrients when steamed.
• Low Fat: Since no oil or fat is required, bamboo steamed vegetables are an excellent choice for low-calorie and heart-healthy diets.
• Digestive Health: Vegetables like pumpkin, kumara, and potatoes provide dietary fibre that supports healthy digestion and keeps you feeling full longer.
• Antioxidants: Broccoli, cauliflower, and pumpkin are rich in antioxidants, which help reduce inflammation and protect against chronic diseases.
• Blood Sugar Regulation: Sweet potatoes and pumpkin have a low glycemic index, providing a gradual release of energy and supporting stable blood sugar levels.
• Versatility and Variety: Steaming encourages experimenting with different vegetables, ensuring a broader range of nutrients and supporting a more balanced diet.

Bamboo steamed vegetables offer a delightful combination of ancient cooking wisdom and modern nutrition, making it easy—and delicious—to prioritise your health while enjoying the pure, unadulterated flavours of fresh produce.

Bamboo Steamed Vegetables

Catherine Barclay

**Bamboo Steamed Vegetables** are a simple, healthy way to enjoy a colourful variety of veggies. Using a bamboo steamer, you can cook potatoes, sweet potatoes (kumara), pumpkin, broccoli, cauliflower, among others. The gentle steam preserves the natural flavours, textures, and nutrients, encouraging you to get creative and try new vegetable combinations for a delicious and nutritious meal.

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Course Main Course

Servings 4 servings

Equipment

• 1 bamboo steamer

Ingredients

  

1x2x3x

• 4 medium potatoes
• 2 kumara (sweet potato)
• ½ pumpkin
• ½ head broccoli
• ½ head caulifllower

Instructions

 

• Other ingredients to consider steaming

  Yams, silverbeet, frozen peas and corn, beans, asparagus, carrot, kale, cabbage, zucchini, artichokes, baby bok choy, spinach, snow peas, to name just a few.
• Chop the potatoes, kumara and pumpkin into small bite-size wedges. Keep all the same size. Place them into one of the baskets.
• Cut the broccoli and cauliflower into individual not to small, or they will get too soft. Place them out in the other basket.
• Place the basket containing the broccoli and cauliflower on top of the basket containing the other vegetables.
• Always make sure that the vegetables that will take the longest to cook are on the bottom tier.
• Place the bamboo steamer into a wok or frying pan that is large enough that the sides of the steamers don't touch the edges.
• Add at least four cups of water or stock to the base of the wok or pan. Keep more water available to add when you see the water declining.
• Turn wok or pan on high and steam the vegetables for around 20 mins. Check both tiers occasionally, piercing the vegetables to see how soft they are. Once at the softness you desire, remove the steamers from the heat.
• Server as they are, with a little pepper or with your favourite sauce.
• Some tips for steaming

  • Layer fresh herbs between vegetables for added flavour or squeeze lemon over the vegetables before steaming.

  • Place foods that will take longest to cook on the bottom basket closest to the heat.

  • Try using different liquids to steam like vegetable stock, tea or miso broth.

Keyword bamboo steamer, plant-based, vegan, wfpb

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